The Spine Stretch
Ah, the Spine Stretch. This move will hopefully feel delicious. It may initially feel like an easy exercise, but with proper form you’ll really feel it in your abdominals. How the Spine Stretch is taught today is very similar to what Joseph Pilates originally intended in Return to Life Through Contrology.
Benefits of the Spine Stretch
- Stretches the hamstrings
- Strengthens the abdominals, if performed properly
- Enhances the mind-body connection
Performing the Spine Stretch
- Sit up tall with your feet flexed.
Sit up nice and tall with a neutral spine and pelvis. Your feet should be about as wide as a yoga mat and they should be flexed.
- Straighten your arms.
Straighten your arms and place your hands on the inside of your knees with your palms facing towards one another.
- Roll forward.
Inhale to prepare and then exhale as you find length through your spine sitting up nice and tall. Then, slowly curl your head forward as you articulate through your spine towards your feet.
- Roll back up.
Inhale at the bottom and then exhale as you roll back up to the starting position one vertebra at a time.
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Modifications for the Spine Stretch
- If your hamstrings feel tight or you don’t have enough flexibility yet to extend your legs out straight, then bend your knees slightly during this exercise. Gradually work up to straight legs as you become more flexible.
- If this hurts your hip flexors, you can elevate yourself very slightly by sitting on a moon box.
Tips for Success
- The Spine Stretch may not feel like much, but if you really activate your abdominals you can get a nice ab workout. This exercise is very much about the mind-body connection.
- As mentioned in the modifications section, if you don’t yet have the flexibility for this move keep working up to it! Take time throughout your day to stretch your hamstrings.
- Don’t drop your neck too low when rolling forward.
- I would master this move before trying the Spine Twist or the Saw (on the mat).